Crivit 279806, Instructions For Use Manual

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26 GB/MT
Neck muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement 4-5 times.
2. Circle your head slowly, first in one direction
and then in the other.
Arms and shoulders
1. Clasp your hands behind your back and pull
them carefully upwards. If you bend your
upper body forwards at the same time all the
muscles are warmed up optimally.
2. Circle both your shoulders forwards at the
same time and then change direction after
one minute.
3. Pull your shoulders up to your ears and let
your shoulders fall again.
4. Circle your right and left arms alternately
forwards and then after one minute
backwards.
Important: Don’t forget to continue
breathing steadily throughout!
Suggested exercises
Some of many exercises are described below.
Narrow push-up (figure C)
Note: The article must be used unassem-
bled for this exercise.
Starting position
1. Lie in a push-up position and place the article
under you at chest height.
2. Support yourself on the article with both
hands. Your hands should be turned inwards
at an angle of 45 degrees. A ‘diamond sha-
pe’ is formed by your index fingers and
thumbs.
3. Extend your body to form a straight line.
Tense your stomach muscles.
4. Your feet should only touch the floor with the
tips of your toes.
End position
5. Bend your arms and lower your upper body
in a controlled movement until your upper
arms are parallel to your upper body. Make
sure your keep your upper arms close to your
upper body.
Dismantling / assembly of the
curved mount surface
To dismantle the article press the two closure
devices together and remove the curved mount
surface from the article. To assemble the article
press the closures on the curved mount surface
into the correct holes on the article.
The curved mount surface must lock into place
audibly.
General training notes
Training process
• Wear comfortable sport clothing and trainers.
• Warm up well before each training session
and end each training session gradually.
• Take sufficiently long breaks between the
exercises and drink enough.
• As a beginner do not train too intensely.
Slowly increase your training intensity.
• Carry out all the exercises steadily, not with
sudden movements or too quickly.
• Be sure to breathe regularly. Breathe out with
effort and breathe in on recovery.
• Ensure a correct body position during the
exercises.
General training planning
Compose a training plan that is suited to
your needs with exercise sets comprising 6-8
exercises.
Adhere to the following principles:
• One set of exercises should comprise
approximately 15 repetitions of one exercise.
• Each set of exercises can be repeated 3 times.
• You should take a break for 30 seconds
between the exercise sets.
• Warm your muscle groups up well before
each training session.
• We also recommend stretching after each
training session.
Warming up
Take sufficient time before each training session
to warm up. The following includes descriptions
of some simple exercises for this purpose. Repeat
these exercises 2 to 3 times each.